I was hoping to be caught up to day-by-day logging by last week, but life got busy. So I'll catch up through Week 3 and then I'll be set to go. I'll skip the chit-chat and get right to it.
Also of note, I'm sadly caught up on my regular podcast listening, so I'm listening to All Things Considered. I don't have a radio in my truck, and I sometimes forget how much I miss the voices on NPR. Hint: it's a lot.
Monday, Oct. 11
A: Clean Deadlift from riser (blue bumper)
w-upx5 @ 88
w-upx3 @ 110
w-upx2 @ 147
3x5 @ 174 - 198 - 218 - 235 - 252
1st 2 work sets superset w/unbroken knees-to-elbows touching toes-to-bar (pull the knees all the way through until the foot hits the bar)
10 - 8
B: Bulgarian Split Squat
w-upx 5 ea @ 25
4x12 ea @ 25
C1: Single-arm DB push press (35#)
3x25 sec ea arm 17r/17l - 17r/17l - 19r/18l
superset w/
C2: Inverted ring pullups
3x12 - I set the rings so my body was at a decent incline in hopes of getting them unbroken. No dice. Got 11/1 the 2nd round, and the 3rd round I stopped FOUR TIMES and raised the rings twice. Brutal.
D1: DB Reverse Flys (awkward)
2x15 @ 8#
D2: Weighted Hip Extensions
2x8 @ 30#
Conditioning: Mini-mini-Disposable Heroes WOD minus a bunch of lunges
400 m run
15ish m walking lunges (supposed to be 40. I declined.)
25 knees-to-elbows (KTE)
25 pushups
25 burpee-pullups
8:58 - Doing my burpee-pullups next to Ricky (even though he finished when I was on #7... and he did all the lunges... and we used the same height bar even though he's approximately 1/3 my height) definitely helped me stay on-task. Because I really wanted to quit after #2.
Wednesday, Oct. 13
A: Front Squat
w-upx5 @ 88
w-upx3 @ 110 (x5 - oops! it's been a while since I've front squatted, so apparently I got a little excited)
w-upx2 @ 120
5x5 @ 125 - 132 - 142 - 154 - 142
I probably didn't game my weights quite right. I had no idea what I'd be able to do for 5. My squat clean 1RM is only 154, but that's well over a year old. And how exactly that would translate anyways is a mystery to me. 154 felt damn hard. I wouldn't have gotten that again, but I maybe could have hit 147 for the last set. The last set of 142 felt just easy enough to make me think I could have gotten a little more.
B1: Weighted Dips
4x12 w/ tan band held at 2" from end (and hitched over other ring)
superset w/
B2: Chest-supported rows
4x12 @ 35#
C: Jumping Bar Dips (too. much. fun.)
3x20 w/ bar on power rack set at 8 notches up
Loved the jumping bar dips. The last set was unbroken - it was that rare magical combination of exhausting and exhilirating.
D1: Seated DB power cleans
2x15 @ 15# - still too easy. next time, this goes up in reps, but I think I'll go up in weight, too
superset w/
D2: Face-down band leg curls (I was really hoping this one would go away)
2x15 w/tan
The first set was relatively easy, but the second set was slow and painful. I hope these damn things do magical things for my hamstrings, because these make me hate life.
Friday, Oct. 15
A: Bench Press (Fa-fa-fa-favorite)
w-upx5 @ 64
w-upx3 @ 74
w-upx2 @ 93
5x5 @ 103 - 115 - 125 - 132 - 142
I may or may not be low-balling myself on bench. The last set is always tough, but I usually feel like I could have squeezed out 5 more pounds. Either way, I always feel more satisfied after benching than after any other lift. Plus, any exercise I can do while sitting or, even better, lying down (bench! rowing!), I'm all over it. I like to exert as little effort as possible whilst working out. (Hey - remember when I said I wasn't going to chat? I was going to be all business? Here's where that officially goes off the tracks.)
B: Split Jerk (Almost as favorite as bench. Best day ever.)
w-upx3 @ 64
4x6 @ 110
The goal here is speed under the bar, which is a weakness for me in all my Oly lifts. I had a few slow, sloppy jerks here and there, but overall I was happy with my performance. The jerks felt pretty light, but my arms were all swolled up from bench and lowering the bar for the next rep was HARD.
C: Walking DB Lateral Lunges
3x10ea @ 20 - 25 - 25
These. sucked. I was supposed to use 35#, but my jankety right knee had other ideas. On the second rep, My leg bones went one direction, and my kneecap when the other, trying like hell to wrench all the surrounding tendons and ligaments with it. I bailed before it did any real damage, but it shook me up a little. Took a little break and then came back with the 20s. Way too easy. I felt nothing. The 25s weren't much better, but I didn't want to push it if my knee was going to be all dainty and shit. Better luck next time.
D1: DB Sword Pulls (If it weren't for those damn lunges, today would be capital-P Perfect.)
2x14 @ 15#
superset w/
D2: Band Good Mornings
2x12 w/ green and purple (these get more awesome every week)
Conditioning:
3 rds not for time:
7 yds leg drag (seal walk)
10 air squats
This was supposed to be 5 rds, but my core pooped out quickly, I was moving the opposite of quickly. This was really tough. I really should have toughed out the last 2 rounds, but I had to shower and get to work. Convenient excuses. :)
Saturday, Oct. 16
Team Tire Fun
In teams of 4, get as many flips as possible (AMFAP? I like it.) in 3 min. at each tire. My team was fairly stacked - me and 3 big dudes (including my husband and this guy*) - and I really like winning, so this as doubly fun. We went 2 people on each side and just flipped it back and forth.
Wrapped it up with 1 trip through with burpee-tire jumps.
Spent the rest of the weekend at one of the rentals houses - mudding, sanding, and painting. So. Much. Painting. My forearms are still jacked. Nothing a little cabernet won't solve.
No comments:
Post a Comment